Many people want to know how long it will take to lower cholesterol naturally. While timeframes vary based on individual factors such as genetics, using the right dietary and lifestyle changes can significantly impact cholesterol levels over time. This guide covers how long it may take to see results, what influences cholesterol, and ways to lower it without medication.
How does lifestyle affect cholesterol?
Certain lifestyle factors, like diet, exercise, and weight, have a major impact on cholesterol levels. A diet high in saturated fats raises LDL (bad) cholesterol, while fibre-rich, plant-based foods help lower it. Exercise can increase HDL (good) cholesterol and reduce LDL [1]. Weight loss can also improve cholesterol, as extra weight is often linked with higher LDL. Age and genetics play a role too, with cholesterol tending to increase as we age [2].
Timeframes for lowering cholesterol
The time it takes to lower cholesterol naturally can vary, but there are some general timeframes:
Dietary changes
Making specific dietary changes can impact cholesterol levels quickly, with certain foods and ingredients shown to reduce cholesterol within a few weeks:
- Plant stanols and sterols: Taking 1.5–2.4g daily of plant stanols or sterols can lower LDL cholesterol by 7–10% within two to three weeks [3][4].
- High-fibre diets: Adding more plant-based fibre to your diet can reduce LDL cholesterol by more than 28% in just 4 weeks in some cases [1].
- Mediterranean and DASH diets: These heart-healthy diets can lower cholesterol over time, though exact timeframes vary based on individual response [4].
- Low saturated fat diet: Regularly choosing low-saturated-fat foods can reduce LDL by an average of 7–15% over a few months [2].
Lifestyle modifications
A combination of diet, exercise, and other lifestyle changes generally leads to faster and more significant improvements:
- The Ultimate Cholesterol Lowering Plan (UCLP): This plan can reduce LDL cholesterol by 17%, with results depending on adherence. At 50% compliance, it achieves 12% reduction, while over 90% compliance can lead to 21% reduction in LDL cholesterol [2].
- Diet and exercise combined: Combining a low-saturated-fat diet with exercise can lead to significant cholesterol improvements in about 12 weeks [5].
Practical diet and lifestyle tips for managing cholesterol
Implementing the following tips consistently can help manage cholesterol effectively:
- Increase fibre intake: Foods rich in soluble fibre, like oats, beans, and fruits, help block cholesterol absorption and reduce LDL [3].
- Eat healthy fats: Include unsaturated fats, such as those found in olive oil, avocado, and fatty fish, which can help lower LDL cholesterol [3].
- Cut back on saturated fats: Limit foods high in saturated fats, like processed snacks and fatty meats, as they increase LDL cholesterol.
- Exercise regularly: Aim for at least 150 minutes of moderate-intensity exercise per week. This can improve HDL and help manage weight [5].
- Quit smoking: Stopping smoking can improve HDL levels and lower the risk of artery blockages [1].
- Manage alcohol intake: Drinking alcohol in moderation can help maintain healthy cholesterol levels [1].
- Stress management: High stress can impact eating habits, indirectly affecting cholesterol. Practices like walking or meditation may help manage stress levels [2].
Foods and supplements for faster results
Adding specific foods and supplements may help lower cholesterol faster when paired with a balanced diet and active lifestyle:
- Oats and barley: These grains contain beta-glucan, a type of fibre that can lower LDL by 5–10% when eaten regularly [3].
- Nuts: Almonds, walnuts, and pistachios are high in healthy fats and can support cholesterol health [3].
- Plant sterols: Found in fortified foods, plant sterols can reduce LDL by 5–15% within weeks [4].
- Green tea: Rich in catechins, green tea can modestly reduce cholesterol when consumed regularly [2].
- Red yeast rice: Used as a supplement, it may help lower LDL cholesterol but should only be taken under medical advice [2].
- Omega-3 fatty acids: Found in fatty fish and fish oil supplements, these help increase HDL cholesterol and may lower triglycerides [5].
Lowering cholesterol naturally is achievable with consistent lifestyle changes. For many, 4–12 weeks is a typical timeframe to see initial improvements, while lasting results may take several months. Sticking to a heart-healthy diet, staying active, and maintaining healthy habits can effectively manage cholesterol levels without medication.
Getting a cholesterol test
Regular cholesterol testing is important for tracking cholesterol levels and understanding heart health risks. Your GP may recommend a test if you are over 40, have a family history of heart disease, are overweight, have conditions like high blood pressure or diabetes, or are on a fasting diet [1].
After your test, your GP or nurse will explain your results and assess your risk for heart disease or stroke over the next 10 years. This assessment considers factors such as BMI, blood pressure, other medical conditions, and family history [1]. Based on your results, they may suggest lifestyle adjustments or, if necessary, cholesterol-lowering medication.
If you’re in good health and have no family history of heart disease, cholesterol checks are typically recommended every 4-5 years after age 40 [3]. However, people with higher risk factors may need more frequent testing to monitor their cholesterol levels effectively [2].
How HealthHero can support you
HealthHero provides support for managing high cholesterol with professional advice and guidance on treatment options. To learn more, visit our medical service page.
Visit our high cholesterol guide for Ireland for practical steps, foods, and resources to support your journey.
